The latest dietary health trend sweeping social media, known as "fibermaxxing," has people pondering the age old question: Can you have too much of a good thing?
Millions of videos on TikTok using the hashtag #fibermaxxing have flooded TikTok feeds with an overflow of information. So to help better explain what it actually means and how it works, "Good Morning America" spoke to registered dietitian Steph Grasso, who said it's a trend she can personally get behind.
Grasso, who regularly informs her more than 2 million followers on TikTok and nearly 300,000 followers on Instagram about proper nutrition habits, recently tapped into the viral trend on Instagram, highlighting the potential issues people may face by increasing fiber too quickly and overwhelming the gut.
"Fibermaxxing is slang for eating tons of fiber, either meeting or exceeding the daily recommendations," Grasso said. "Protein has always gotten the spotlight, but with colon cancer rates increasing, people are becoming more aware of their low fiber intake and trying to maximize it."
Whenever she's posted about fiber, Grasso said her comment section seems to fill up with replies like, "Fiber doesn't agree with me" or "Fiber makes me bloat way too much."
"And I think fiber gets that reputation," she said.
Understanding your gut health and how the food you eat impacts the microbiome"Last year, I claimed 2024 as the year of fiber and made my content mostly about it -- trying to influence people to increase their intake," she explained. "I highlighted, and still highlight, beans as a convenient and affordable way to get in fiber. I think the most common misconception is, 'Fiber causes gas and bloating, so I should avoid it.'"
While she explained that fiber can indeed cause gas and bloating, that doesn't mean you should avoid it.
"That's your body's way of telling you it's feeling way too overwhelmed, because it's never digested that much fiber before," she explained. "Sudden fiber increases, especially if fiber isn't usually part of your diet, can cause temporary gastrointestinal symptoms because your gut bacteria just isn't used to fermenting it."
"If you're trying to add more fiber to your diet, I recommend increasing it slowly and gradually," Grasso said. "If you never eat fiber, set a goal for 5 grams of fiber a day. Then in the second week, try 10 grams per day and increase by 5 grams each week as tolerated."
She also noted that as people are increasing their fiber, they should also be "drinking plenty of water," because "fiber needs water to bulk and aid digestion."
The U.S. Department of Agriculture Dietary Guidelines for Americans suggest at least 25 grams of fiber per day for women under 50 and at least 31 grams daily for men under 50.
"Beans, beans, beans," Grasso said with gusto, discussing the best foods to add more fiber to your diet. "They are so convenient, affordable and versatile. One cup has about 6-8 grams of fiber."
Whole grains are another high-fiber food group that Grasso suggests adding -- think "quinoa, oats and barley."
"Or snacking on fruit and nuts can increase your fiber intake," she said. "And of course, making half your plate veggies during lunch and dinner will help meet your fiber goals."
While Grasso said she could pen an entire article solely dedicated to the studied health benefits of fiber, she summed it up simply.
"[Soluble] fiber supports digestive health by feeding beneficial gut bacteria. It also binds to LDL, [or] "bad" cholesterol, in the digestive tract and helps remove it, lowering your cholesterol levels," Grasso explained. "Plus, it slows the absorption of glucose -- sugar -- helping stabilize blood sugar levels and reducing post-meal spikes."
No one food group can be responsible for better or worse overall health -- they should be combined with a well-rounded diet and other healthy lifestyle habits like exercise, Grasso said -- and anyone looking to change their diet should first consult with a physician before making a major change like upping your fiber intake.
ABC News medical correspondent Dr. Darien Sutton recently weighed in on fibermaxxing for "GMA3."
"This is a trend I can stick by," Sutton said. "The majority of us are talking about protein, but very few of us are talking about fiber. It's the one nutrient can extend your life. And 95% of Americans are not getting the recommended amount of fiber."
To help people visualize how much fiber they should be getting, Sutton said the daily recommendation in terms of food is equivalent to about seven apples or 11 bananas. But he added, importantly, "this is not where you should get all of your fiber."
Like Grasso, Sutton said to utilize beans and legumes by adding them to a salad, or try a half cup of nuts for about 8 grams of fiber. Two to three handfuls of vegetables is about 8 grams of fiber, he said.
If you want to kick start the day with a lot of fiber, Sutton suggested adding chia seeds and fruits to morning oats for about 20 grams of fiber.
"Fiber is so much more than helping us with digestion. That helps to regulate your sugar and protects you against diabetes, but it binds toxins and reduces inflammation, and that helps us to reduce our risk of colon cancer, and it helps us to get rid of cholesterol. There are so many benefits of fiber, and so few of us are getting it."
